Leg tabata

Leg tabata

10 men posted in the gloom for the promised leg day. YHC had been planning for some time to focus on legs at this workout, but included the tabata after Argonaut’s Q at Foxhole on Monday.

Warm up:

• SSH x 20 IC
• Partner up by bell size:
• P1: Farmer carry to the second traffic island on the left and back
• P2: Low slow squats (3 down/1 up)
• Flapjack (thanks, WD, for taking over the counting)
• P1: Carry (farmer, double rack, overhead) to the second traffic island on the left and back
• P2: Hip bridges (commence #mumblechatter)
• Flapjack

Main thang: :30 on/:30 off for 6 sets of each exercise; 1:00 between exercises

• Double front squat with partner (flapjack during rest periods)
• Deadlift (heavy as possible)
• Goblet squat
• Reverse Lungs L/R #audible
• Swings
• Alternating knee tucks (with or without KB)

Announcements:

KB clinic rescheduled for this Saturday, October 15th from 7:00-8:00am. Park at the soccer fields off of 51. Byron will be leading the clinic. If you’re an experienced KB pax, come on out and work on your form. If you’re newer to KBs, please join us for a low pressure introduction.

Moleskine:

• A strong group of 9 vets and 1 #KBkotter (welcome, Cheese Curd) this morning. YHC almost (inadvertently) dispensed with the #disclaimer, but snuck it in there during the warm up.
• YHC was trying to get a little variety to hit different muscle groups in the legs. Rather than doing calf raises, I went with the hip bridges, which unleashed a torrent of verbal abuse from the peanut gallery. “They should be called reverse monkey humpers.” “Don’t look at me when I do these.” That’s just a snippet of the thoughts the pax were kind enough to share this morning.
• Alternating knee tucks were a tough first time addition. It looked good on the internet, but I think the demonstrator used a smaller bell than we had handy.
• YHC paid up for a sweet tabata timing app called “Seconds Pro” that allows the user to set up his own timers and name the exercises to be performed for each set. To my surprise, it also announces the exercises over the speaker. #highdollar This worked flawlessly until the Q audibled to 6 total sets of reverse lunges instead of doing 6 left followed by 6 right. The pax appreciated the dulcet tones of the female announcer #fembot, but YHC will look for an Arnold Schwarzenegger voice for next time. #stilltheking
• Thanks to High Tide and Brown for the opportunity to lead such a stellar crew this morning. One of the best parts about F3 is the 2nd F, particularly the #mumblechatter, which was in abundance this morning. It almost makes me want to call bear squats next time. Almost.